PCOS Meal Planner

Dinner: Pan-Seared Cod with Fennel and Blood Orange Sauce

Ingredients

1/4 cup plus 1 tablespoon vegetable oil
2 large Belgian endives, quartered lengthwise
Salt
1 large fennel bulb—trimmed, cored and cut into 8 wedges
2 blood oranges
1 1/2 tablespoons white wine vinegar
1 shallot, minced
2 teaspoons chopped tarragon leaves (stems reserved), plus small tarragon leaves for garnish
6 tablespoons cold unsalted butter, cut into tablespoons
Freshly ground pepper
Four 7-ounce skinless cod fillets

Instructions

In a medium skillet, heat 1 tablespoon of the oil. Add the endives, cut sides down, season with salt and cook over moderate heat, until browned on the bottom, about 3 minutes. Add 1 more tablespoon of oil to the skillet. Turn the endives and cook over low heat until tender and golden brown, about 4 minutes longer. Transfer to a plate and keep warm.
Add 1 tablespoon of oil to the skillet. Add the fennel, cut sides down, season with salt and cook over moderate heat, until browned, about 3 minutes. Add 1 more tablespoon of oil to the skillet. Turn the fennel and cook over low heat until tender, about 4 minutes longer. Transfer to the plate with the endives.
Grate 1 teaspoon of zest from the oranges. Peel the oranges with a sharp knife, removing all of the bitter white pith. Working over a bowl, cut in between the membranes to release the sections. Squeeze 1/4 cup of juice from the membranes into a small saucepan. Add the orange zest, vinegar, shallot and tarragon stems. Boil over high heat until reduced to 2 tablespoons, about 3 minutes. Remove from the heat and discard the tarragon stems. Whisk in the butter, 1 tablespoon at a time, until the sauce is creamy. Season with salt and pepper and stir in the chopped tarragon.
In a large nonstick skillet, heat the remaining 1 tablespoon of oil. Season the cod with salt and pepper and cook over moderately high heat until richly browned and just cooked through, about 4 minutes per side.
Transfer the cod, endives and fennel to plates. Arrange the orange sections around the cod. Reheat the sauce, if necessary, but do not boil. Pour the sauce over the cod, garnish with whole tarragon leaves and serve.

Pan-Seared Cod with Fennel and Blood Orange Sauce

Nutrition Facts

Serving Size: 4

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Pan-Seared Cod with Fennel and Blood Orange Sauce"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet

Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.

The Truth About Carbs: Understanding Their Role in a PCOS-Friendly Diet

Discover the facts about carbohydrates and their impact on PCOS. Learn how to incorporate healthy carbs into your PCOS-friendly diet for optimal health.

How to Take Iron Supplements Without Getting Constipated

Learn effective strategies to prevent constipation when taking iron supplements, including tips on Sangobion usage and natural remedies.

Laser Hair Removal for PCOS: Effectiveness, Benefits, and Considerations

Explore laser hair removal as a solution for PCOS-related hirsutism. Learn about its effectiveness, benefits, and what to consider before treatment.

PCOS Diet Plan to Get Pregnant

Discover a PCOS-friendly diet plan to boost fertility and increase your chances of getting pregnant. Learn about nutrition for conception with PCOS.

Mediterranean diet for PCOS - Pros and Cons

Explore the benefits and potential drawbacks of the Mediterranean diet for managing PCOS symptoms. Learn how this eating plan can impact your health.

Best foods for PCOS-related leaky gut

Discover the top foods to heal leaky gut and manage PCOS symptoms. Learn how to improve gut health naturally.

The Gut-PCOS Connection: How a Low GI Diet Can Support Digestive Health

Discover how a low GI diet can improve gut health and manage PCOS symptoms. Learn about the gut-PCOS connection and practical tips for better digestive health.

How to reduce inflammation if you have PCOS

Discover effective strategies to reduce inflammation associated with PCOS and improve your overall health.